Strength for Week of 120123
back squats, strict press, deadlift
3 @ 85%
1 @ 95%
max reps at 100%
5:00 Challenge for Week of 120123
calories – rower
ShedKickers for Week of 1201023
CFWE SK_
AMRAP in 20:00 of:
3 rope ascents
5 hspu
7 thrusters – 155
SK1_
AMRAP in 20:00 of:
3 thrusters – 165/110
5 muscle-ups
15 ghd sit-ups
SK2_
“Diane”
For time:
21-15-9
deadlifts – 225/155
hspu
SK3_
Max Reps of:
5:00 double unders
5:00 burpees
5:00 pull-ups
10#vest NOT optional!
CFE:
12 rounds:
C2: 1 minute interval
Run: 200m sprint
SK: 6 rounds: C2 (recover) + Run (recover)
Recovery: 30 seconds in between intervals
Record: C2: total meters, Run: total run time
